TOP FRUIT
Not all fruit are created equal when it comes to cutting calories and boosting nutrients. The list below features the top water-dense fruits and what constitutes a serving of each.
| Fruit | 1 serving |
| Kiwi | 2 fruits |
| Strawberries | large cup |
| Orange | 1 large |
| Melon (any variety) | cereal bowl |
| Grapefruit | large cup |
| Raspberries | large cup |
| Pears | 1 large |
| Grapes | large cup |
| Blueberries | large cup |
DAY 2
Today’s mantra: Every small thing I do matters.
Today’s step target: 8000
Tip/testimony from volunteer: It was hard to fit in all the walks with my day-to-day lifestyle but I adapted the activity zones to suit my own life and made sure I fitted in as much activity as possible. I definitely feel fitter. Melanie, 39
| On rising | 1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon |
| Suggested activity zone | 15-minute walk (step target 1800) plus abdominal and core stability exercises |
| Breakfast | 2 glasses of water |
| 3 rye crispbread with 1 mashed banana and | |
| 2T peanut butter cup of tea or coffee | |
| Mid-morning spruce juice | choose a juice from those listed on page 14 |
| Suggested activity zone | 15-minute walk (step target 1800) |
| Lunch | 1 glass of water a lunch from the options suggested |
| Mid-afternoon snack | 2 glasses of water |
| snack a snack from the options listed | |
| Suggested activity zone | 20-minute walk (step target 2500) |
| Satisfying soup Dinner | 1 bowl of FOG or Immune-boosting Soup |
| 2 glasses of water a Starch Curfew meal from the selection in this book | |
| Suggested activity zone | 15-minute walk (step target 1800–1900) |
| Bedtime drink | chamomile tea, hot milk or soya milk, or hot water and lemon |
TIPS ON WALKING TECHNIQUE
Start slowly to give your body a chance to adapt to the demands of walking. Once you’re in full swing, bear in mind the following tips:
DAY 3
Today’s mantra: I feel energized
Today’s step target: 9000
Tip/testimony from volunteer: Read the whole day’s eating plan first thing so you have time to stock up and/or make contingency plans for anything you don’t like to eat or won’t have time to cook. Sam, 33
| On rising | 1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon |
| Suggested activity zone | 15-minute walk (step target 1800) plus abdominal and core stability exercises (see page 22) |
| Breakfast | 2 glasses of water fruit and yoghurt: chop up 1 apple, 1 peach, 1 pear and 1 plum (or substitute ⅓ cup of red grapes for any of these), add a 4oz pot of natural yogurt and sprinkle with a tablespoon of sunflower seeds |
| Mid-morning spruce juice | choose a juice from those listed on page 14 |
| Suggested activity zone | 15-minute walk (step target 1800–2000) |
| Lunch | 1 glass of water a lunch from the options suggested on pages 71–9 |
| Mid-afternoon | 2 glasses of water |
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snack
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